What training are you doing/have you done today? Vol.2
Discussion
Back and biceps last night
Bent over rows
Dumbell rows
Pull ups each set to failure
More bent over rows
Wanted to do deadifts starting on 45kg each side, was going to try 2x5 but my grip gave after the 3rd rep. My forearms really suffers on backday, any tips?
Bicep curls
Dumbell curls over an upright bench.
Arms failed after this as my forearms were gone. Couldn't lift 8kgs
Finished on abs.
This morning, 2.2m run. Aching like mad, ass from squats, back from yday and calfs from calf raises the other day.
Bent over rows
Dumbell rows
Pull ups each set to failure
More bent over rows
Wanted to do deadifts starting on 45kg each side, was going to try 2x5 but my grip gave after the 3rd rep. My forearms really suffers on backday, any tips?
Bicep curls
Dumbell curls over an upright bench.
Arms failed after this as my forearms were gone. Couldn't lift 8kgs
Finished on abs.
This morning, 2.2m run. Aching like mad, ass from squats, back from yday and calfs from calf raises the other day.
BlackST said:
Back and biceps last night
Bent over rows
Dumbell rows
Pull ups each set to failure
More bent over rows
Wanted to do deadifts starting on 45kg each side, was going to try 2x5 but my grip gave after the 3rd rep. My forearms really suffers on backday, any tips?
Bicep curls
Dumbell curls over an upright bench.
Arms failed after this as my forearms were gone. Couldn't lift 8kgs
Finished on abs.
This morning, 2.2m run. Aching like mad, ass from squats, back from yday and calfs from calf raises the other day.
Try these, I use them for Shoulder Shrugs, heavy DB rows and heavy Deadlifts:Bent over rows
Dumbell rows
Pull ups each set to failure
More bent over rows
Wanted to do deadifts starting on 45kg each side, was going to try 2x5 but my grip gave after the 3rd rep. My forearms really suffers on backday, any tips?
Bicep curls
Dumbell curls over an upright bench.
Arms failed after this as my forearms were gone. Couldn't lift 8kgs
Finished on abs.
This morning, 2.2m run. Aching like mad, ass from squats, back from yday and calfs from calf raises the other day.
http://www.amazon.co.uk/gp/product/B0060HHQKE?psc=...
Don't think I recovered fully from the reverse grip BOR's yesterday evening, had a shocking Deadlift session today.
Deadlifts - 6 sets of 1 rep (100-160kg - crap!)
1 set of 6 reps with 130kg.
Didn't want to risk going higher, I could feel my back didn't like it today, so took no chances..
I then did a few sets of 2 reps each of Power Cleans, up to 85kg. That was a struggle, too.
Deadlifts - 6 sets of 1 rep (100-160kg - crap!)
1 set of 6 reps with 130kg.
Didn't want to risk going higher, I could feel my back didn't like it today, so took no chances..
I then did a few sets of 2 reps each of Power Cleans, up to 85kg. That was a struggle, too.
Pvapour said:
Today was bodyweight day.
Pistol, need some serious felexibility withthis.
http://www.moveandbefree.com/blog/one-leg-pistol-s...
http://www.4hourlife.com/2012/08/26/convict-condit...
Can't do a pistol, can't even do 7. Uneven Squats from the link. So did 6. Close Squats progression level and lots of ham, ankle, hip, quad stretching from the other link, also did some step-ups and leg holds.
Back Lever, after doing some reading and realising that the planche is an advanced move, ahead of the front lever, sodded that off and aiming for what seems to be the entry level, back lever. Did a few vertical holds first, never done any skin-the-cats before, but did a few today, weird feeling and my shoulder flexibility was just about up to it. Did some shoulder dislocations. I had a set of rings from when I tried to use them for farmers walks, asked a pT to help me set them up. I managed to do a crappy tuck back lever after a couple of goes....Jesus, that was exhausting. I reckon this is doable soon.
L-Sit, f
king solid. Tried to do the floor l-sit from this vid.http://gymnasticswod.com/content/l-seat-progressio...
I did play with it on the rings,
http://gymnasticswod.com/content/l-seat-rings
but that'll have to wait.
Muscle-Up, not a chance, so went with this progression from here.
http://www.4hourlife.com/2012/09/14/convict-condit...
I'm on 6. Close Pullups, Progression Standard: 2 sets of 10
Handstand Press-Ups, 1. Wall Headstands, Progression Standard: 2 minutes with an attempted 2. Crow Stands
http://www.4hourlife.com/2014/10/20/convict-condit...
I also did some Wall Walks, these are easier than I expected.
Bridge, http://www.4hourlife.com/2014/10/01/convict-condit...
1. Short Bridges, Progression Standard: 3 sets of 50...set my glutes on fire.
2. Straight Bridges, Beginner Standard: 1 set of 10 next week.
Aids for me.
tuck seat
http://gymnasticswod.com/content/tuck-seat
4 Simple Gymnastics Drills for Strength and Mobility
https://breakingmuscle.com/bodyweight/4-simple-gym...
Yoga for Strength Athletes: Mobilize Your IT Band and Posterior Chain
https://breakingmuscle.com/yoga/yoga-for-strength-...
Increase Strength by Integrating Yoga: 10 Essential Postures for Strength Athletes
https://breakingmuscle.com/yoga/increase-strength-...
Help for Your Shortie Hamstrings
https://breakingmuscle.com/yoga/help-for-your-shor...
tuck seat
http://gymnasticswod.com/content/tuck-seat
4 Simple Gymnastics Drills for Strength and Mobility
https://breakingmuscle.com/bodyweight/4-simple-gym...
Yoga for Strength Athletes: Mobilize Your IT Band and Posterior Chain
https://breakingmuscle.com/yoga/yoga-for-strength-...
Increase Strength by Integrating Yoga: 10 Essential Postures for Strength Athletes
https://breakingmuscle.com/yoga/increase-strength-...
Help for Your Shortie Hamstrings
https://breakingmuscle.com/yoga/help-for-your-shor...
Cheers Halb, will trawl through that later..
something light this morning, 1/2hr walk followed by a T25 with my good lady, kills mo tho, my heart is at 170+ for 10mins of the session
fair bit of bodyweight stuff in there but nothing that serious.
getting a road bike this week so looking forward to seeing what these quads can do with proper equipment
over did it last week, knew straight away when i woke so slept most of the day, backing off a little this week (apart from big bike ride)
something light this morning, 1/2hr walk followed by a T25 with my good lady, kills mo tho, my heart is at 170+ for 10mins of the session
fair bit of bodyweight stuff in there but nothing that serious.getting a road bike this week so looking forward to seeing what these quads can do with proper equipment
over did it last week, knew straight away when i woke so slept most of the day, backing off a little this week (apart from big bike ride)
Today 70km bike ride - fairly hilly, 33.7kph average. Felt really good.
This evening gym work:
Chest - weighted dips, bench press 3 sets 105kg for 5 reps, peck deck full stack
Back - weighted pull ups
Little bit of shoulder work - seated press 170lb 3 sets
Finished off with arms - 2 sets of barbel curls 90lb 2 sets, 10 reps.
Feeling pretty strong at the moment, will do some running in October, probably hill reps to start off with and then I want to do a fairly hilly 10km sub 40 minute, on the other side of Christmas.
This evening gym work:
Chest - weighted dips, bench press 3 sets 105kg for 5 reps, peck deck full stack
Back - weighted pull ups
Little bit of shoulder work - seated press 170lb 3 sets
Finished off with arms - 2 sets of barbel curls 90lb 2 sets, 10 reps.
Feeling pretty strong at the moment, will do some running in October, probably hill reps to start off with and then I want to do a fairly hilly 10km sub 40 minute, on the other side of Christmas.
Bench and bi's today.
Bit weird bench was soooo difficult, my 5x5 went as; 5/4+1/4+1/4+1/3+1+1. The bar felt uneven, I had to keep shifting my grip...I am thinking that maybe something I did from Saturday affected it, the shoulder work possibly....although it certainly doesn't help there is a big fking light right above your head where I do the bench...ffs.
Incline was also most difficult and by the last set I stopped at 4, I was just too fked.
Or maybe I need a 'light' week or a week off....gonna look at my weekly fixture...as I always do anyway.
Bit weird bench was soooo difficult, my 5x5 went as; 5/4+1/4+1/4+1/3+1+1. The bar felt uneven, I had to keep shifting my grip...I am thinking that maybe something I did from Saturday affected it, the shoulder work possibly....although it certainly doesn't help there is a big f
king light right above your head where I do the bench...ffs.Incline was also most difficult and by the last set I stopped at 4, I was just too f
ked.Or maybe I need a 'light' week or a week off....gonna look at my weekly fixture...as I always do anyway.
Halb said:
Bench and bi's today.
Bit weird bench was soooo difficult, my 5x5 went as; 5/4+1/4+1/4+1/3+1+1. The bar felt uneven, I had to keep shifting my grip...I am thinking that maybe something I did from Saturday affected it, the shoulder work possibly....although it certainly doesn't help there is a big fking light right above your head where I do the bench...ffs.
Incline was also most difficult and by the last set I stopped at 4, I was just too fked.
Or maybe I need a 'light' week or a week off....gonna look at my weekly fixture...as I always do anyway.
Perhaps some sunglasses are required for Bench Presses? Bit weird bench was soooo difficult, my 5x5 went as; 5/4+1/4+1/4+1/3+1+1. The bar felt uneven, I had to keep shifting my grip...I am thinking that maybe something I did from Saturday affected it, the shoulder work possibly....although it certainly doesn't help there is a big f
king light right above your head where I do the bench...ffs.Incline was also most difficult and by the last set I stopped at 4, I was just too f
ked.Or maybe I need a 'light' week or a week off....gonna look at my weekly fixture...as I always do anyway.
Bench press is a funny one for me, I always start off feeling very sore in the delts for the warm up sets, thinking I won't possibly be able to double the warm up weight I'm this sore already. Then it usually goes away as I progress. Although the last week or so, it hasn't, so I too am wondering if I need a de-load week or similar. Shoulders take a hammering every workout...
Anyway, today was legs, chest and back..
Squats - 6 sets of 5 reps (80-130kg - back felt a little sore) Concentrating on form/depth/ROM - all too easy to slide into bad habits when training alone...
Bench Press:
6 sets of 5 reps (60-110kg)
1 set of 2 reps with 120kg (failed on 3rd, thank God for the spotter bar!)
Power Clean - 8 sets of 2 reps (65-85kg)
DB Bent Over Row - 4 sets of 10-12 (54-62kg)
Kroc Row - 2 sets of 5 with 72kg
Lat Pull Down - 4 sets of 8-12 reps (60-65kg)
Stiff Legged Deadlift - 5 sets of 5 reps with 80-120kg
Was OK, but a bit meh compared to a couple of weeks ago..
BlackST said:
Back and biceps last night
Bent over rows
Dumbell rows
Pull ups each set to failure
More bent over rows
Wanted to do deadifts starting on 45kg each side, was going to try 2x5 but my grip gave after the 3rd rep. My forearms really suffers on backday, any tips?
Bicep curls
Dumbell curls over an upright bench.
Arms failed after this as my forearms were gone. Couldn't lift 8kgs
Finished on abs.
This morning, 2.2m run. Aching like mad, ass from squats, back from yday and calfs from calf raises the other day.
Might be stating the obvious but are you using an alternate grip? Bent over rows
Dumbell rows
Pull ups each set to failure
More bent over rows
Wanted to do deadifts starting on 45kg each side, was going to try 2x5 but my grip gave after the 3rd rep. My forearms really suffers on backday, any tips?
Bicep curls
Dumbell curls over an upright bench.
Arms failed after this as my forearms were gone. Couldn't lift 8kgs
Finished on abs.
This morning, 2.2m run. Aching like mad, ass from squats, back from yday and calfs from calf raises the other day.
Edit: if you're deadlifting after all those exercises that's probably the problem!
Really frustrating squat session. About 3 weeks ago I bashed my knee awkwardly and I've been training on it and it's got steadily worse. Haven't lifted heavy on it for a week and had my boff squat session today so decided to try it out. Once warmed up it wasn't painful bit felt odd. I was definitely altering my movement ti protect it and didn't feel comfortable squatting. Was looking for a 210kg triple - got up to 205kg did a double and left it there. Not really happy with those reps either.
2.5 weeks away from british champs - very annoying! Gunna have to not squat now until it feels better. DL feels fine as it's not the load it's lots of knee flexion that hurts.
Unhappy
2.5 weeks away from british champs - very annoying! Gunna have to not squat now until it feels better. DL feels fine as it's not the load it's lots of knee flexion that hurts.
Unhappy
First run outdoors for weeks.....tiring...
Nice article on types of grip
https://www.t-nation.com/training/best-grips-for-t...
Nice article on types of grip
https://www.t-nation.com/training/best-grips-for-t...
2 hour session today, perhaps too much again..
Shoulders:
Standing BB Press:
2 warm up sets of 5 reps with 40 and 50kg
4 sets of 5 reps with 60-67.5kg
1 set of 4 with 70kg (with one final jerk rep to make up the 5)
1 set of 2 strict reps with 75kg (quite pleased with that..)
Upright Row - 4 sets of 10 reps (45-50kg)
Shoulder Shrugs - 5 sets of 11-19 reps with 110-130kg
Face Pulls - 4 sets of 10-14 reps
Reverse DB Fly's - 4 sets of 10 reps
Arms:
Seated Triceps Extensions - 4 sets of 8-14 reps
Reverse Grip cable Pull Downs - 4 sets of 8-14 reps
Triceps Rope Push Downs - 4 sets of 5-14 reps
Chin Ups - 3 sets of 12-14 reps
Alternate DB Curls - 2 sets of 8 reps
Shoulders:
Standing BB Press:
2 warm up sets of 5 reps with 40 and 50kg
4 sets of 5 reps with 60-67.5kg
1 set of 4 with 70kg (with one final jerk rep to make up the 5)
1 set of 2 strict reps with 75kg (quite pleased with that..)
Upright Row - 4 sets of 10 reps (45-50kg)
Shoulder Shrugs - 5 sets of 11-19 reps with 110-130kg
Face Pulls - 4 sets of 10-14 reps
Reverse DB Fly's - 4 sets of 10 reps
Arms:
Seated Triceps Extensions - 4 sets of 8-14 reps
Reverse Grip cable Pull Downs - 4 sets of 8-14 reps
Triceps Rope Push Downs - 4 sets of 5-14 reps
Chin Ups - 3 sets of 12-14 reps
Alternate DB Curls - 2 sets of 8 reps
speaking of tyres... was in getting a new one fitted and spotted they had a disused 150kg tractor tyre in the dumpster, had trailer hitched up so knicked it
thought it'd be fun to do a run
then see how many time i could flip the tyre straight away.... 6
loving mixing everything up now though after years and years of split routines.
thought it'd be fun to do a run
then see how many time i could flip the tyre straight away.... 6
loving mixing everything up now though after years and years of split routines.
Edited by Pvapour on Tuesday 15th September 20:30
Had a go at 260kg deadlift tonight after a call out from a buddy 
He needed some motivation after my bad spell of lifting as we're bang on the same strength wise
Need some pointers though, after I lift (end of set) and stand up, I get a pain in the middle of my back. Most noticeable after rep work.
I didn't notice after my 260 so form may be better on this particular pull? Had a epic nosebleed after it too
https://youtu.be/7bbaOjbw-Io (I'm coming for you Diddely
)
He needed some motivation after my bad spell of lifting as we're bang on the same strength wise
Need some pointers though, after I lift (end of set) and stand up, I get a pain in the middle of my back. Most noticeable after rep work.
I didn't notice after my 260 so form may be better on this particular pull? Had a epic nosebleed after it too
https://youtu.be/7bbaOjbw-Io (I'm coming for you Diddely
)Thanks for the tips and advice regards to my forearms tiring on back day.
It's usually within the first 3 exercises (10 sets or so) that my forearms will be crazy pumped and tire. Always has been the way even when I used to lift when I first started 16/17.
I'll try and work my forearms on a day I don't work back. See if they become stronger that way.
I've always used the mixed grip for deads http://stronglifts.com/deadlift/mixed-grip/
Just been reading a site and it said to use a normal grip when doing deads, which will improve my grip and hopefully should increase the strength in my forearms. I'll change to normal grip immediately.
It's usually within the first 3 exercises (10 sets or so) that my forearms will be crazy pumped and tire. Always has been the way even when I used to lift when I first started 16/17.
I'll try and work my forearms on a day I don't work back. See if they become stronger that way.
I've always used the mixed grip for deads http://stronglifts.com/deadlift/mixed-grip/
Just been reading a site and it said to use a normal grip when doing deads, which will improve my grip and hopefully should increase the strength in my forearms. I'll change to normal grip immediately.
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